Wednesday, September 30, 2015

Now’s the Time to Take Advantage of Fresh Vegetables and Their Nutritional Benefits – Part 2

In my previous article I mentioned how this is my favorite
time of the year – and one of the reasons being the arrival of fresh
vegetables.As I discussed vegetables
are loaded with vitamins, minerals, and fiber. The most nutritious vegetables
are the dark leafy greens (kale, spinach, collard greens, mustard greens,
chard) and the Cruciferous family (broccoli, cauliflower, Brussels sprouts,
cabbage). These are loaded with Beta-Carotene, Vitamin C, Folate, Vitamin E,
Vitamin K, Calcium, Magnesium, Potassium, and Zinc.

In Part 1 I discussed the vitamins. In this article we’ll
learn about the minerals – Calcium, Magnesium, Potassium, and Zinc.

Calcium is one of the most important minerals to the body.
While we often think of calcium and milk, it is actually highly available in
many vegetables. One of the best sources is the leafy green vegetables
including collard greens, mustard greens, spinach, beet greens, and turnip
greens. Calcium is also found in broccoli and asparagus as well as many nuts
and seeds. Calcium is best known for supporting strong bones and teeth, but it
is also crucial for muscle tissue, blood clotting, supporting cardiovascular
and nerve functions, supporting the immune system and helping in normal
functioning of many enzymes. In short, it supports the whole body!

Right up there in importance with Calcium is Magnesium. In
fact, they often work together in the body. Magnesium is found in artichokes,
beans and seeds (black, green, navy, pinto, pumpkin, sesame, and sunflower),
cashews, broccoli, spinach, Swiss chard, and tomatoes. Magnesium supports
normal acid/alkaline and blood pH balance; aids in enzyme activation (remember
enzymes make everything happen in the body!); helps metabolize blood sugar and
produce cortisone; supports healthy nerve and muscle function (it works with
calcium to keep the nerves firing and the muscles moving and is involved in
nerve signal transmission, muscle contraction, and heart rhythm); assists
in forming bones and teeth; and plays a role in nucleic acid, protein,
carbohydrate, and fat synthesis.

And, right up there with Calcium and Magnesium, is Potassium!
Potassium is found in artichokes, beet greens, broccoli, Brussels sprouts,
kale, lentils, lima beans, pinto beans, spinach, Swiss chard, and
yams. Potassium is also found in fruits such as avocado (yes it is
technically a fruit) bananas, grapes, oranges, papaya, raisins, and tomatoes (a
fruit too!). Nuts and seeds such as almonds and sunflower seeds are also good
sources.

Potassium is critical for the ongoing health of every cell
in our body. That’s a pretty important job! Along with its
partner sodium, the two minerals balance the nutrient and waste exchange of each
cell. Potassium is involved in nerve and muscle functioning where it
again teams with sodium. It also maintains our body’s fluid balance,
electrolyte balance, and pH balance. Additional functions of potassium include
aiding in sugar metabolism, activating enzymes, supporting healthy heart
function, and calming the nervous system.

Zinc is found in beets, carrots, green peas, mushrooms, and
spinach. It is also prevalent in nuts and seeds such as almonds, cashews,
pumpkin seeds, and sesame seeds. Zinc is known for its support of the immune
system but it also is critical in the formation of many enzymes and
insulin. It also assists with wound healing, reproductive organ growth and
development, and metabolism of phosphorus, carbohydrates, and proteins.
Putting it simply - zinc helps many body processes work.

Zinc is especially important
for men. Zinc is one of the key nutrients for the prostate gland.
Men will want to make sure they are getting sufficient zinc. One in six
men will be diagnosed with prostate cancer.

Please note that these minerals are found in other food
sources as well. For the purposes of this article I wanted to illustrate their
availability in all the wonderful fresh vegetables (and a few fruits) that are
being grown locally and are now or will soon be available to you. Enjoy!

Bernard Rosen, PhD is a Nutrition Consultant and
Educator. He works with individuals, groups, and at corporations to create
individualized nutrition and wellness programs. His office is in Mequon, WI. To
learn more or to schedule an appointment, e-mail at bernie@brwellness.com, call
(262) 389-9907 or go to www.brwellness.com.